Comparing Nutrients in 1 pound Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry VS Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry	8%	23%	69%
Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber	9%	11%	80%

Macro Nutrients

	Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry	Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber	Recommended Dietary Allowance
Energy	61% 1769kcal	57.2% 1660kcal	2900kcal per day for Men 19-50 years
Fat	48.4% 47g	22.4% 21.8g	97g per day for Men 19-50 years
Saturated Fat	18.4% 5.9g	13% 4.2g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	246% 320g	264% 343g	130g per day for Men 19-50 years
Sugars	184% 133g	92% 66.7g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	83.6% 31.8g	266% 101g	38g per day for Men 19-50 years
Protein	66.3% 37g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry	Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.22mg	288% 3.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	369% 4.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.94mg	353% 56.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.6% 0.67mg	433% 5.63mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22.7% 91μg	282% 1129μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.54% 4.1mg	1% 0.91mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11% 1.63mg	13% 1.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry	Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber	Recommended Dietary Allowance
Calcium	26% 259mg	126% 1261mg	1000mg per day for Men 19-50 years
Copper	NA	NA	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	157% 12.6mg	534% 42.7mg	8mg per day for Men 19-50 years
Magnesium	93% 390mg	98% 413mg	420mg per day for Men 19-50 years
Manganese	NA	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	155% 1084mg	198% 1388mg	700mg per day for Men 19-50 years
Potassium	46% 1560mg	34% 1161mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	108% 1615mg	143% 2145mg	1500mg per day for Men 19-50 years
Zinc	75.5% 8.3mg	84% 9.25mg	11mg per day for Men 19-50 years
Water	0.96% 35.4g	0.92% 34g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry VS Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry versus 1 lb of Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry vs Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber:

• 1 lb of Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber contains 2.8 times more Vitamin B1, 11.8 times more Vitamin B2, 11.4 times more Vitamin B3, 8.4 times more Vitamin B6 and 12.5 times more Vitamin B9 than Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry.
• Both Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry and Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber provide similar amounts of Vitamin E per one pound.
• Both Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry as well as Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber have insufficient amounts of Vitamin B12 and Vitamin C in one pound.

Comparing minerals per 1 pound for Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry vs Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber:

• 1 pound of Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry has 1.3 times more Potassium than Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber.
• While 1 lb of Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber contains 4.9 times more Calcium, 3.4 times more Iron, 1.3 times more Phosphorus and 1.3 times more Sodium than Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry.
• Both Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry and Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber contain similar levels of Magnesium and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry has 2.2 times more Fat, 1.4 times more Saturated Fat and 2 times more Sugars than Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber.
• While 1 lb of Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber contains 3.2 times more Fiber than Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry.
• Both Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry and Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber offer comparable quantities of Energy, Carbohydrate and Protein per one pound.